Cheap Vegan Meal Plan on $30 a Week + Tips for Budgeting

This cheap vegan meal plan will help you save money while eating good! The recipes are full of nutrition, flavor, and fiber to nourish you to the core. Don’t miss the 6 tasty recipes and video at the end of the post.

Happy New Year! I’m back again with another cheap vegan meal plan, and this one will only cost $30. There’s a myth that a vegan lifestyle is expensive. But it’s just that, a myth! Until very recently, the most expensive food was meat. Our ancestors in most parts of the world had a very plant-based diet consisting mostly of nutritious beans, vegetables, nuts, and seeds. Nowadays meat and dairy are subsidized in the United States, which is why you can buy a hamburger for $2 at McDonalds. Still, whole grains, beans, lentils, and veggies are cheap. I spent just $30 on a whole week of nutritious vegan groceries, and I’m eating like a Queen!

Like just about everything else, the cost of plant foods does vary depending on where you shop. Produce at Sprouts is less expensive than at Whole Foods. Even cheaper is produce from Costco (especially if you’re shopping for a family). One of my favorite places to shop for inexpensive groceries is ethnic markets, especially Indian markets for spices, and Korean markets for mushrooms and produce. Don’t sleep on ethnic markets!

If you’re on a tight budget you may not be able to only buy organic produce and that’s okay. As long as you are eating a whole food vegan diet you are doing right by your body. If you are particularly worried about pesticides follow the “dirty dozen” and the “clean 15” lists from the Environmental Working Group. That way you can spend a little extra just for organic produce that would have higher levels of pesticides if conventionally grown. Shop at a farmer’s market as often as possible for the freshest produce, and great deals. Small farms often cannot afford to purchase the USDA Organic Certification, even when their produce is technically organic. But unlike at a grocery store, at a farmer’s market you can often speak directly to the person who grew the food you’re buying, and ask questions about pesticide use.

Produce that is in season is always the least expensive. Supply and demand! Ever try to buy a watermelon in January? It’s way more expensive than in July because it had to be shipped thousands of miles to make it to your grocery store. Even worse, it’s not as tasty and may not be as nutritious because of a longer transit time. So eating with the seasons is another good money saving technique.

You can also find great deals on food on Amazon and Thrive Market (get 25% off + free shipping when you use my link). Of course, shopping online makes life easier because you don’t have to leave the house and re-ordering is easy. Just make sure to recycle your boxes and packaging 🙂

Ultimately, the most important part of shopping on a budget is having a plan. Have a vegan meal plan for the week, and have a thorough shopping list. By planning ahead you’ll avoid impulse buys, and having to eat at restaurants. It may take a little work at first, but budget shopping will quickly become an easy task. You’ll spend less money on food, and still be able to eat nutritious and delicious vegan meals. You got this!!

In a skillet warm the grapeseed oil on medium heat. Once hot, add the garlic and sauté until slightly golden

Add the zucchini and mushrooms then cook until the mushrooms begin to release their liquid and soften, about 10 minutes.

Then add the pearled barley,and 3 cups of vegetable broth or water. Bring it to a boil, then reduce the heat to medium-low and simmer. Place a lid over the pan, keeping it ajar, and cook for 45-50 minutes, or until the barley is tender. Stir every 10 minutes, and add more broth or water if the liquid evaporates too quickly.

Once the barley is tender, stir in the nutritional yeast and lemon. Season with pepper, and add more salt to taste if necessary.

1 bunch carrots with leaves intact (this part is optional, but recommended), leaves removed and carrots halved lengthwise or cubed

1 bunch kale, thinly chopped

1 cup cooked pearled barley or other whole grain

simple vinaigrette

2 tablespoons olive oil

1 teaspoon maple syrup

2 tablespoons apple cider vinegar

1 teaspoon dijon mustard

½ teaspoon black pepper

carrot top gremolada

1 cup carrot leaves, discard the stems

½ teaspoon salt

1 clove garlic, minced

1 tablespoon olive oil

Instructions

Preheat oven to 350°, and line a baking sheet with parchment paper.

Toss the beets and carrots with 2 tablespoons of oil, and lay evenly over the parchment paper. Sprinkle salt over the veggies, and roast for 45 minutes, or until tender.

Place the chopped kale into a large mixing bowl and set the pearled barley to the side while you make the vinaigrette.

To make the vinaigrette combine the ingredients in a jar with a lid. Tighten the lid on the jar and shake vigourously until it is all combined.

Pour the dressing over the kale and use your hands to massage it until the kale is tender.

Pour the pearled barley into the kale.

To make the carrot top gremolata: finely mince the carrot tops, salt, and garlic together (watch the video to see me do this if you need a visual). Mince until the leaves are very finely chopped. Pour the olive oil over the gremolata, and use your knife to incorporate it into the minced leaves. Transfer it to the kale salad, and toss to coat.

Once the roasted veggies are cooked, add them to the kale salad, and toss well.

This dressed salad will keep fresh for about 4 days in the refrigerator.

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The Cookbook

Hi, I’m Jenné

I developed my love of sweet potatoes while growing up in beautiful Atlanta, GA. As a picky kid, they were one of the few healthy foods I would eat. Candied yams, sweet potato pie, and a good ol' baked sweet potato; when I think of soul food, these come to mind. Now as a vegan chef sweet potatoes are still my favorite food, and one of the most delightful and soulful ingredients. The recipes in this blog aren't all laced with sweet potatoes, but they are all made with a generous sprinkling of soul.
jenne@thenourishingvegan.com